You are what you eat… Here the basics in a few lines.
When you start a training building, be sure to pay attention to what you eat. It’s actually a simple theory. If you have a kantoorjob you do not eat as a construction worker, This is the main rule where it all turns around. So don’t eat more than your daily calorie needs. Please do not go to an extreme diet that is difficult for you all day. Just eat smaller portions than you normally take. At the end of the day there is already less Cal on the day counter. Count this out on 1 month and you will be amazed at the result.
How to choose the right exercise bike?
When purchasing an exercise bike, the following things are important to keep in mind.
Saddle A large comfortable saddle is important for longer training and no saddle pain.
Speed: Our advice is to buy an appliance that can meet your speeds or the RPMs. More expensive models are fitted with heavier bearings.
Mute: A decent exercise bike should not make any noise while exercising. Older generations of exercise bikes do that and this is harmful during your training
Entry of the exercise bike: For less mobile people who are recovering there are low-stepping bikes. This simplifies the accessibility of the appliance and provides extra comfort
Resistance: The maximum resistance can be important for your level of training. If you can always pedal above 200 watts, you should buy a heavier type of exercise bike that can easily accommodate these values.
Training computer: A computer must display at least the following information: speed, time, distance, Calorieverbuik, and heart rate. More extensive computers with a variety of programs provide better motivation and varied training which will lead to results faster.
Safety: For security reasons, a good exercise bike has solid ground rests that ensure that the unit is firm and can certainly not tilt during operation.
Weight of the exercise bike: a decent exercise bike always has a genteel own weight due to the heavier construction. The braking system, on the other hand, now weighs less by the use of electronic brakes.
did you know?… By running daily on your exercise bike to low heart rate your cholesterol levels can go down significantly. Definitely worth an investment
Maximum user weight: A good strong exercise bike can use a user weight of 130 kilograms.
Guarantee: You may not be able to stop right away. And good too, a fitness unit serves to move! This naturally inevitably entails wear and tear. Therefore, it is important that you choose your warranty and maintenance based on how often you wish to use the treadmill. If you buy at VPS, you can sleep on both ears we have spare parts up to 25j back, so you don’t stand still.
did you know?… Weight loss is optimal at low heart rate. An exercise bike with heart rate measurement (Polar) is a must!
However, the choice of an exercise bike is always of a personal nature, how intensively are you going to use the exercise bike, what are your goals, what is your budget etc. The above points are therefore considerations which you can take with you when you purchase your exercise bike.
How to start training on the exercise bike?
First of all we recommend to make an appointment with a sports doctor or a cardiologist. Normally they will take an EKG and take a thorough test on the test bike. From here you will find your saturation heart rate and this data is very important in further training. Here we are not about to expand considering the complexity of training study. In Case of rehabilitation you get a schedule from the specialist or Physiotherapist. So… Ask your doctor’s advice first.
At the doctor you can also get advice on which heart rate you are best to train in the first few months to achieve optimal fat burning. Normally you will have to train at low heart rate. What is low heart rate? Well, a simple rule is the following: (220 – age) x 0.7 Example: For a person of 40 years old: (220 – 40) x 0.7 = 126 Attention! This is just an information for a healthy person. Always follow the advice of your sports doctor or cardiologist.
What is also nice to know is that you only start burning fat after about 30 minutes. We can set this complex apart, but this is easy to understand in practice.
If you don’t do any sport for years then you should start cycling or moving at a chatter pace with about ten minutes. As long as you can easily talk while exercising, you are normally perfectly in your green heart rate zone. Build up this time gradually to train for 1 hour. Normally you can do a 5 minutes of training every week. Do not force this. Â If you don’t feel so good with 5 minutes extra then you can stay for another week or more on the same training time.
Always Drink enough water while exercising. What you lose to moisture you have to drink while exercising.
Watch your posture while cycling. A correct posture during cycling will help you to cycle longer without back or neck pain. Especially when watching television while exercising, you have to make sure you’re right on the bike. Helpful Hint: If you train in sports posture, try to lower the TV.
Notice the correct position of your feet on the pedals. This looks like zeelfsprekend but most people ride on a bike with the pedal in the middle of the foot. This is not the right position. Note that the sphere of the foot is approximately at the height of the axle of the pedal. To check this, you can put a dash on your sport shoe at the height of the ball, so you can easily learn to put your feet right. Automatically, the calf muscles will work in a better way and a lot better for the joints and tendons. It comes down to putting the front of the foot on the pedal and not the heel or the central zone. We always correct our customers during the testing of the exercise bikes. Here you will not only buy an exercise bike but also learn how to use an appliance correctly.
Position of the knee. Now that we have the feet right on the pedals, we can also look at the attitude of the knees. The direction of the knee must follow the width of the pelvis. So in other words knees not go outside or inward. Just straight forward so. This is important to give knees and pelvis no overload, both on muscle and at ligaments level. We hear a lot saying here: “Darn, we had known that before, it’s instantly more fun to cycle with a proper posture”